Q2_Sebastian_MAPEH

MAPEH Class Information

• This is a welcome message for a Physical Education class at Sacred Heart Academy of Pasig.
• The school year is 2024-2025.

Benefits of Physical Activity

• Students are asked to consider the benefits of dancing and other exercises in their daily lives.

Topic: Physical Fitness

• Physical fitness is defined as the ability to perform daily tasks without becoming tired.

Assessing Physical Fitness

• Students can assess their physical fitness by answering the following questions with yes or no:
  • Do you easily get tired doing a continuous physical activity?
  • Can you stretch your muscles without feeling discomfort or pain?
  • Can you move your body with little or no difficulty?
  • Can you run 1 kilometer in 8 minutes with ease?
  • Is the amount of your fat less than your weight of lean muscles?

Physical Activity Recommendations

• Maintain total health by incorporating leisure and recreational activities, aerobic, strength, and flexibility activities into daily life.
• Regular activity is important for metabolic efficiency.
• The recommended activity level should involve a minimum of 10 minutes of activity per day for at least 30 minutes and 5 days a week in order to maintain optimal health benefits.
• Different categories of physical activities with varying caloric efficiency are included in the study guide. Examples for these activities are:
  • Sitting, lying around, watching TV
  • Leisure activities (strolling, playing golf, bowling)
  • Aerobic exercises (walking, running, biking)
  • Strength and flexibility activities (stretching, yoga, Tai Chi)
  • Recreational activities (ball games, dancing)
  • Daily activities (taking the stairs, taking stretch breaks)

Components of Physical Fitness

• Physical abilities are developed through activities targeting health-related and skill-related components.

Health-Related Fitness Components

• Health-related fitness components form overall health status.
• Components include body composition, cardiovascular fitness, muscular endurance, muscular strength, and flexibility.

Body Composition

• Body composition measures fat mass and fat-free mass in the body.
• Body Mass Index (BMI) is a measurement tool used to assess body composition.
• BMI can indicate whether a person is underweight or overweight in relation to height.

BMI Categories

• Underweight: BMI < 18.5
• Normal weight: BMI 18.5-24.9
• Overweight: BMI 25-29.9
• Obesity: BMI of 30 or greater.

Cardiovascular Fitness

• The ability of the heart, lungs, and blood vessels to supply oxygen during physical activity is vital.
• Examples: running, jogging, walking

Muscular Strength and Muscular Endurance

• Muscular strength is the ability of muscles to exert force or lift heavy weight.
• Muscular endurance is the ability of muscles to sustain effort over a period of time.
• Examples: carrying heavy loads, lifting weights.

Flexibility

• Flexibility is the ability of joints to bend or stretch without injury.
• Examples: picking up something, bending, reaching.

Skill-Related Fitness Components

• Skill-related fitness components pertain to athletic ability.
• Components include balance, coordination, agility, speed, power, and reaction time.

Agility

• The ability to quickly change direction and control body movements.
• Examples: obstacle courses, changing directions while hitting a ball.

Balance

• The ability to maintain body position, whether moving or stationary.
• Examples: skating, standing on one leg, jumping.

Coordination

• The ability to use senses in conjunction with body parts.
• Examples: dribbling a ball, arm and leg movements during swimming or dancing.

Power

• The ability to move body parts quickly while applying maximum muscle force.
• Power is a combination of strength and speed.
• Examples: Powerlifting, jump squats.

Speed

• The ability to perform actions within a short time.
• Examples: Sprinting, running

Reaction Time

• The ability to quickly react or respond to stimuli.
• Examples: receiving a pass, catching a ball.

Additional Information

• Students are provided with a list of additional questions to think about relating to physical activity and their personal health.
• They are instructed to bring specific items to class (extra shirt, towel, water bottle, index card).